But I did read this on another article in this site:"The static stretching prior to benching decreased both power and velocity by nearly 25%!"" ... the recent proliferation of data showing that static stretching impairs muscle strength"http://www.t-mag.com/nation_articles/272real.jsp

Isn't this contradicting?

Could it be that stretching temporarily impairs power during the work out. But as long as the muscle is socked and worked, the benefit is the same. And we should stretch anyway to protect ourselvs from injuries? Can somebody explain this please?

I think the original studies that showed stretching can reduce strength had subjects stretch for like an hour or more, which is unrealistic anyway. <<<Well, I tried to find the study but I could not find it. This would have cleared things up. Would you know where we can find them?

My exercise phys teacher cited a number of studies that I am too lazy to look up right now.

The moral of his story was that PNF impaired power most, static was almost as bad and dynamic stretches were best. The residual effects of reduced performance were seen for up to an hour after stretching.

So do dynamic mobility (hurdles etc) first, and static stretch or PNF afterward.

like somebody else said i think its rather personal. for me, if i do not stretch i do not perform as well. For instance, just 40 minutes ago i was attempting some dunks after a few games of basketball without stretching and i couldnt get over the front of the rim. after some stretching, no problem.

I think Joe Defranco has some info on his website but he has his own way, I mean he doesnt do static stretching till 4,5 hours after workouts. He does dynamic and PNF stretching before workouts. Thomas Kurk's Scientific Stretching goes into details. Pavel T. also has books over them (I read them at the stores).

It should give you an idea how they are done... here's what Kelly B wrote about stretching in his article Football SpeedPart II..

"Flexibility To be able to perform you'll need to have an optimum range of motion which is determined in large part by your level of flexibility.

Dynamic flexibility is the ability to move a joint through a full range of motion using muscular assistance or with movement. Throwing a kick above your head is an example of this. You can also call this type of flexibility "active flexibility."

Static flexibility is the ability to stretch without any momentum or muscular assistance. Sitting in place and doing the splits is an example of this.

It turns out there isn't always a good correlation between static flexibility and dynamic flexibility. That is, you might not be very flexible when doing the splits (static flexibility), yet still might be able to kick well above your head (dynamic flexibility). The reverse can also be true. You might see someone with very good static flexibility, yet not very good dynamic flexibility.

What's more, performing static flexibility prior to a workout has been shown to lead to a decrease in strength in that workout. Too much static flexibility work can also have a negative influence on reactive strength. An overly flexible muscle-tendon complex can dampen the reactive reflex, or spring-like effect. The muscle-tendon complex needs an optimal stiffness in order to function optimally. Since the type of flexibility you need in football is dynamic anyway, I recommend you focus the majority of your time in achieving optimal dynamic flexibility. Some static flexibility work can be beneficial, but it should only be done after your workout and never before. The following dynamic flexibility workout will greatly assist you in achieving and increasing the range of motion necessary to have awesome football speed. Perform it at least 3 times per week along with a good general warm-up.

Overspeed quick toe touches x 20 reps

Dynamic bodyweight lunges forward x 10 reps per leg

Dynamic bodyweight lunges side to side x 10 reps per leg

Wide stance bodyweight speed squat x 20 reps

Walking forward heel to toe bend over and touch the ground with each step x 20 reps

Crescent kicks outside to inside x 10 reps per leg

Crescent kicks inside to outside x 10 reps per leg (with your leg straight and knee completely locked kick and make a big circle with your leg - you should feel a stretch in your hamstrings)

Back leg roundhouse kicks- x 10 per leg

Duck under hurdles (real or imaginary hurdles)- x 10 each direction (imagine a row of 10 hurdles. Moving horizontally duck low under each hurdle and rise up between them)

Duck under hurdles with twist- same as above but twist 180 degrees in between each hurdle

Pro agility- stand in the middle of 2 cones or marks set 10 yards apart - Run in one direction 5 yards to one cone and then reverse direction and run 10 yards back to the opposite cone and then reverse direction and run back to the middle where you started..."